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Friday September 12

General Warm Up Dynamic Warm Up Deadlift 6x2, last 3 at 90% AMRAP 12 3 DL (95/65) 6 Hang Clean (95/65) 12 WB (20/14) 24 DU Cash Out: GHD Sit Ups 3x15, 2x 1 min on 1 min off Row Skills/Drills: Muscle Clean from Hip: 5x3

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Friday September 5

Flourescent Friday September 5: General Warm Up Dynamic Warm Up Deadlift 5x3, last 2 at 75% Partition as wanted 1600m Run 80 WB (20/14) 15 min cap! Cash Out: GHD Sit Ups 3x15, 2xAMRAP 1 - Burpees

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Friday August 29

Friday August 29: General Warm Up Dynamic Warm Up Deadlift 7x2, Last 4 at 85% 5 RFT 5 GTO (135/95) 200m 10 T2B Cash Out: GHD Sit Ups 3x15, 2x400m Sprint

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